Aromatherapy is a form of alternative medicine with healing properties close to homeopathic remedies. The therapeutic benefits of aromatherapy vary from a little mental boost; to soothing sunburns, achy muscles; relieving some anxiety; as an antiseptic, and plethora of other applications.

Aromatherapy oils are made by extracting the natural oils from various parts of plants. Typically, steam distillation is used to produce the oils. Steam will run through the plant breaking down the cells that carry the oil. The oil and steam are then carried to a cooling chamber where they are separated resulting in the capture of the essential oil.

Here is a list of a few choice oils to have handy at home:

Lavender: Lavender oil has this yummy, fresh floral scent with a dash of sweetness and herby aroma. It smells amazing, as it is also the most versatile of all essential oils. Therapeutically, lavender oil has a calming effect for those suffering from anxiety. Medicinally, it can be used as an antiseptic and pain reliever to soothe minor burns, insect bites and stings, and muscle or joint pain. For a little pick-me-up, even one breath will make you feel blissful.

Peppermint: Peppermint oil has a very stimulating yet soothing aroma and is easily “Mother Nature’s Icy Hot” due to its main constituent, menthol. It is effective in arousing your mental sharpness, and it can be used to relieve congestion, headaches, migraines, digestive problems, and soothe achy muscles. To help with headaches, rub a tiny bit on the temples. To relieve muscle soreness, dilute it with a carrier oil, like grape seed oil, and rub it into whatever is sore.

Improve your physical, mental, and emotional well-being with a few breaths!

Eucalyptus: This oil has a very fresh and clean aroma that is sure to open up the airways. Eucalyptus oil is a natural antibacterial, antifungal, antimicrobial, antiviral, and anti-inflammatory. It is best used for respiratory problems like colds, coughs, asthma, and congestion, in addition to wounds, muscle pain, mental exhaustion, dental care, and skin care. Dropping a little of this in a hot bath when congested, it is a great natural way to clear the nasal passages.

Lemon: With its uplifting and fresh scent, lemon oil can help get rid of bad vibes and increase concentration and mental awareness by rubbing a few drops on the chest and throat. It is also an antiseptic and antifungal making it a wonderful fix for scrapes, cuts, and other open wounds.

Tea Tree. A widely popular form of alternative medicine, tea tree oil has astringent properties great for alleviating oily secretions of the skin (face and scalp), but it’s terpinen content soothes minor wounds without irritation.

When purchasing or using essential oils, it is important to ensure that they are 100% pure, therapeutic grade. They can be diluted with carrier oils (grapeseed, jojoba, or sweet almond oil) or water depending on what you are going to use the essential oil for. Before use, especially if you have any health concerns, consult with your health care practitioner.

Stress is ever-present in our daily lives. How many times have you heard those around you, including yourself, say that they’re stressed out?! But what does that exactly mean?

Many times we equate stress with emotional or psychological stress, such as being worried about a job, career, money, health, family, marriage, children, friends, social situations, you name it. The reality is that our bodies do get stressed out for different reasons from the inside out. So let’s first figure out what types of stressors we encounter on the every day:

Cortisol, the “stress hormone”: a steroid hormone produced by the adrenal glands, which is usually released during times of stress (physical, chemical, and emotional) to maintain homeostasis in the body. With consistent amount of stress bombarding the body, the cortisol is continually released and has serious, negative effects on health, such as stress on the cardiovascular system, decreased immunity, higher risk for type II diabetes, osteoporosis, obesity, high blood pressure, and the loss of reproductive health.

Stress can be manageable. Finding some activities to decrease the amount of stress in life can help decrease the damage to the body, mind, and spirit, as well as add years to life and improving vitality. Figuring out a way to make everyday situations less stressful and more manageable is a good way to deal with stress.

Here is a quick and simple method of putting your body into a more relaxed and calm state of mind and body, which can be be practiced into a discipline over time for an improved mood and overall sense of calm:

Sit still and tall somewhere comfortable with a neutral spine

Close the eyes and begin breathing through the nose

Inhale for a count of 2…

Hold the breath in for a count of 2…

Exhale gently, counting out for 4…

Finish by holding the breath out for a count of 2

Keep your breathing even and smooth.

Repeat the cycle 10-15 times.

Return to normal breathing.

Other stress-lowering suggestions may be less intentional and obvious; yet at the same time, these tips will have significant benefits to health improvement and stress-lowering capabilities:

Grounding exercise– easy and free by connecting to the Earth

Stand or sit with bare skin exposed to grass, sand, dirt, or even concrete for 20-plus minutes each day

Practicing any of these stress-relieving techniques each day for even 5 minutes will allow you to raise your awareness and eventually reach the point where this process will become subconscious! You will be able put yourself into a more relaxed and calm state of mind and body, no matter where the stress is coming from!

With chiropractic, keeping the nervous system is the optimal mission and is facilitated though proper spinal health. Chiropractic allows the body to release the accumulated physical, mental, and chemical stress and further allows the appropriate alignment and movement in the spine and its structures. Talk to your local chiropractor today and start on the path to health!

We live in a world of less-than-ideal nutrition, sedentary lifestyles, intense stresses, and high toxicity in the body and mind. Living in a such environment, digestion problems are not uncommon. Not being able to eliminate regularly (at least once a day), diarrhea, constipation, inability to digest food, tummy aches, food sensitivities and/or allergies are just some of the concerns that can be experienced.

There are some simple things one can do to create and maintain a healthy and happy guy every day from inside out:

Get your move on. A sedentary lifestyle shuts down digestion. Introducing at least 20 minutes of some movement into your daily life is essential, like walking, yoga, running, jumping jacks, dancing, or whatever else moves you vigorously.

Eat your whole foods, especially fiber. Real whole foods like vegetables, fruits and nuts are packed with fiber, giving your gut something to digest and burn into fuel. Any food processed and packaged does nothing more than clog you with unnecessary additives and chemicals.

Drink half your weight in water ounces.Hydration is important in order to keep the food’s macro- and micro-nutrients moving along the digestive track. Increasing the water intake while eating a lot of fiber in your fruits and vegetables will keep your digestion and elimination regular.

Keep your microflora nourished. Good gut flora is essential and can be accomplished with the right bacteria. Regularly consuming fermented products (kefir, yoghurt, kombucha tea, etc.) can be very helpful. Also, using probiotics with live cultures (refrigerated is the best option) will help introduce beneficial bacteria to the gut, but do not use them any longer than 3 months at a time, in order to allow the body to make the bacteria on its own.

Keep the chemicals to a minimum. We expose our bodies to a number of toxins each day, especially “controlled substances,” such as alcohol, caffeine, gluten, and tobacco. Damaging the gut and its flora with these chemicals will shut the system down. So try to reduce these toxins to a bare minimum, if they cannot be completely avoided.

Learn to relax your body and mind. The gut has a very strong connection to the brain and is even called “the second brain.” It is responsible for producing 90-95% of seratonin, which regulates mood, appetite, sleep, memory and learning. The digestive system can be very sensitive to anxiety and tension. Take 5 minutes of time to sit quietly, breathe into your soft lower belly, and allow your system to calm down. The difference will be significant in how your digestion is working.

The question of health and wellness is a common one as many strive toward being more healthy and feeling better. There are a few fundamentals that are commonly recommended by health care practitioners across the board.

Here are how you can take small steps on the road to better health today:

Food: eat simple & well.

With so many different diets and eating options out there today, it can be overwhelming and even confusing on what the best option is for YOU. So instead getting wrapped up in a particular way of eating food, let’s focus on what kind of food to eat. Eating REAL food in moderation is the key. Trying to stick to whole foods – fresh, local, seasonal, unprocessed, free of preservatives, and organic if permitting – that you are preparing yourself, which is going to allow to control any excess additives and chemicals. Keeping the food as close to its original state and without harmful additions will allow the body to receive the highest nutritional value and maintain a non-inflammatory state in the body.

Exercise: get physical.

Working out involves changing the cardiovascular and energetic state of the body,and detoxifying, which all equals out to sweating. Personally, I am a huge yoga enthusiast, and whether in class, at home, or on top of a mountain, I always break a sweat during an asana practice. Recently, I took up running, which is very new for me, but sweating is certainly a part of that. So whatever type of exercise you choose, it is important to move your body, change your energy level, do it safely to prevent injury and/or strain, and break a sweat, for at least 30 minutes 3-4 times a week.

Meditation: being, not doing.

In a world where accomplishment is measured by how much one does, it can be a challenge to slow down the engine. The word “meditation” may even create a certain abstract perception of what exactly it means to meditate. The only point to is is to slooooow down, sit for 10-15 minute, and “be” with yourself. “Be” with yourself?! Doesn’t that sound like a foreign concepts?! Being means is to simply unplug from the surroundings, without asking, wanting, judging, evaluating, or meditating. So sit quietly, alone, still, and just be yourself in self-observation for a short time period. You can follow your breath to keep your focus or not. You may notice a steadier and calmer mind and body.

Excitement: juiciness of life.

Being excited about life can be very rewarding as our minds are bombarded with a lot of unnecessary noise each day. So having the ability to find enthusiasm and excitement in the everyday – life, work, errands, obstacles, exercise, and much more – can be refreshing and empowering. It creates extra room in the mind for clarity and a little pep-in-the-step. So go forth and lighten your way through life!

Sleep: get enough.

Sleep is a vital time when the body is healing and repairing itself. This time period is crucial in reducing the oxidative damage that accumulates during the day as a natural by-product of the metabolism and leads to the process of aging. To achieve better quality of sleep, do something to quiet the mental or physical noise in the body that has you tossing and turning; so stretch, breathe, meditate, pray, say a mantra, do a headstand, put your feet up the wall as you lie on your back, drink a warm cup of tea, or whatever works for you.

How many of us think about breathing with each inhale and exhale?! Interestingly, breathing is one of the few bodily functions which can be controlled both consciously and unconsciously.

The unconscious action of breathing is controlled in the brainstem, which automatically regulates the rate and depth of breathing depending on the body’s needs at any time. The conscious control of breathing is commonly practiced in meditation, yoga in form of pranayama, athletic disciplines in swimming and cardio exercise, as well as in speech and vocal training. In particular, diaphragmatic breathing is also used to play musical wind instruments; just as laughter, hiccups, yawns, and sneezes are breath phenomena.

As you can see from the wide variety of breathing techniques, it is safe to say that all breaths are not created equal. We will be discussing a breathing technique to introduce calmness to the nervous system and a busy mind. This can be achieved with a simple exercise of a timed breath allowing the exhale to become longer than the inhale.

The parasympathetics are vital in controlling the response to rest, relax, and digest. When the parasympathetic system is dominant, the breathing slows, the heart rate drops, the blood pressure lowers as the blood vessels relax, and the body is put into a state of calm and healing.

So here is how to put your body into a more relaxed and calm state of mind and body:

Sit still and tall somewhere comfortable with a neutral spine

Close the eyes and begin breathing through the nose

Inhale for a count of 2…

Hold the breath in for a count of 1…

Exhale gently, counting out for 4…

Finish by holding the breath out for a count of 1

Keep your breathing even and smooth.

The most important thing is that the exhale is longer than the inhale, not the absolute length of the breath. If the 2-4 count feels too short, try increasing the breath lengths to 4 in and 6 out, or 6 in and 8 out, and so on.

Practicing breathing like this each day for 5 minutes will help you discipline yourself in order for it to eventually reach the point where this breathing technique becomes unconscious! You will be able to see a difference in your mood and overall sense of calm!

Aromatherapy is a form of alternative medicine with healing properties close to homeopathic remedies. The therapeutic benefits of aromatherapy vary from a little mental boost; to soothing sunburns, achy muscles; relieving some anxiety; as an antiseptic, and plethora of other applications.

Aromatherapy oils are made by extracting the natural oils from various parts of plants. Typically, steam distillation is used to produce the oils. Steam will run through the plant breaking down the cells that carry the oil. The oil and steam are then carried to a cooling chamber where they are separated resulting in the capture of the essential oil.

Here is a list of a few choice oils to have handy at home:

Lavender: Lavender oil has this yummy, fresh floral scent with a dash of sweetness and herby aroma. It smells amazing, as it is also the most versatile of all essential oils. Therapeutically, lavender oil has a calming effect for those suffering from anxiety. Medicinally, it can be used as an antiseptic and pain reliever to soothe minor burns, insect bites and stings, and muscle or joint pain. For a little pick-me-up, even one breath will make you feel blissful.

Peppermint: Peppermint oil has a very stimulating yet soothing aroma and is easily “Mother Nature’s Icy Hot” due to its main constituent, menthol. It is effective in arousing your mental sharpness, and it can be used to relieve congestion, headaches, migraines, digestive problems, and soothe achy muscles. To help with headaches, rub a tiny bit on the temples. To relieve muscle soreness, dilute it with a carrier oil, like grape seed oil, and rub it into whatever is sore.

Eucalyptus: This oil has a very fresh and clean aroma that is sure to open up the airways. Eucalyptus oil is a natural antibacterial, antifungal, antimicrobial, antiviral, and anti-inflammatory. It is best used for respiratory problems like colds, coughs, asthma, and congestion, in addition to wounds, muscle pain, mental exhaustion, dental care, and skin care. Dropping a little of this in a hot bath when congested, it is a great natural way to clear the nasal passages.

Lemon: With its uplifting and fresh scent, lemon oil can help get rid of bad vibes and increase concentration and mental awareness by rubbing a few drops on the chest and throat. It is also an antiseptic and antifungal making it a wonderful fix for scrapes, cuts, and other open wounds.

Tea Tree. A widely popular form of alternative medicine, tea tree oil has astringent properties great for alleviating oily secretions of the skin (face and scapl), but it’s terpinen content soothes minor wounds without irritation.

When purchasing or using essential oils, it is important to ensure that they are 100% pure, therapeutic grade. They can be diluted with carrier oils (grapeseed, jojoba, or sweet almond oil) or water depending on what you are going to use the essential oil for. Before use, especially if you have any health concerns, consult with your health care practitioner.

Stress is ever-present in our daily lives. How many times have you heard those around you, including yourself, say that they’re stressed out?! But what does that exactly mean?

Many times we equate stress with emotional or psychological stress, such as being worried about a job, career, money, health, family, marriage, children, friends, social situations, you name it. The reality is that our bodies do get stressed out for different reasons from the inside out. So let’s first figure out what types of stressors we encounter on the every day:

Our stress response starts with the nervous system (NS): brain and the whole neural network that supports it throughout the body. The nervous system is further broken down into a number of subsystems. One of those is the autonomic NS, which regulates many bodily functions without our conscious engagement of a particular body organ. This system is separated into 3 parts:

Sympathetic NS – “Fight-or-flight”

Constantly maintaining a homeostatic balance in the body through stimulating activities

The stress response break-down (very simplified):

Body is preparing itself to either fight or run from the stimulus, by providing more glucose (=food) to the muscles

Hypothalamus has also sent another signal to the adrenal glands to release the stress hormone, cortisol

Cortisol sends amino acids & fatty acids for more food production while sending glucose to the brain for nourishment

Once the threat is over, the body returns back to its basal state of homeostasis (process of a negative feed-back loop)

However, the issue arises when our bodies become overloaded with stress signals and start not to be able to respond appropriately each time the stimulus occurs. The body starts slowly becoming desensitized to a stressor and it is not able to properly engage in a stress response. On the other hand, the body may also become unable to turn off the stress response and will encounter every type of stimulus as a threat.

Some signs that an inappropriate stress response is taking place may include:

Excessive fatigue

Lightheadedness, dizziness

Rapid/slow heart rate

Digestive disturbances (constipation, diarrhea, acid reflux, nausea)

Trouble breathing

Feeling anxious or panicky (non-mental related)

Orthostatic hypotension (drop in blood pressure when standing up suddenly)

And more…

So what do we do about a inappropriate stress response?

First, it is important to identify what type of a stressor we are dealing with. Here are a few suggestions that may lead to further investigation depending on whether the stress is physical, emotional, or chemical:

Physical stress– Main goal is to provide the body with the proper physical and biomechanical environment to properly function and support it through the range of activities without injury and to maximize health! Some examples below:

For injuries or traumas, subluxated vertebra, and optimal physical health: visit your local chiropractor, massage therapist, acupuncturist, and others (for a full list of alternative health care practitioners, here are more suggestions)

For a more serious injury: seek out your medical doctors (IF it is a medical emergency, dial 911!)

For overexertion/strenuous activities: try switching to a less physically demanding activities, if permitting; using proper techniques when lifting and/or exercising to avoid injury

Emotional stress– Main goal is to allow the body and mind to be properly supported and nurtured without judgement! Examples below:

Do deep breathing, yoga, relaxation techniques, exercise or other physical activities, spend time outdoors, and many more….

Recognize that you may need to ask for help from family, friends, or a professional!

Chemical stress – Main goal is provide the body with the proper fuel to be able to perform all of the biochemical processes and to nourish the body to help heal itself from inside out. Examples below:

As you see from this very brief summary, there is a lot that we are exposed to each day in terms of stressors. Each person has its individual threshold that they can manage before it becomes too much. So think about where you and your family fit in this picture?

Yoga has become incorporated in a number of different clinical settings. Among them are the military medical centers, such as Walter Reed Medical Center in Bethesda, MD, which houses one of the largest rehabilitation facilities for wounded warriors in the country. Many of the active-duty military members, even without extensive physical injuries, experience post-traumatic stress disorder (PTSD) upon return from the war zones of Afghanistan and Iraq. The symptoms include depression, periodical nightmares, restless sleep, panic attacks, flashbacks, loss of memory, loss of focus, extreme tiredness, as well as alienation of the body awareness.

Including yoga in the treatment of military personnel suffering from PTSD has shown a positive effect to reduce physical, emotional, mental, and subconscious tension. Yoga therapy allows for a combination of fitness and stress relief, while offering a non-competitive and non-judgmental environment that facilitates healing effects. Additionally, yogic relaxation, such as Yoga Nidra, uses deep breathing and meditation to further systemically affect stress relief and healing, with effects of body sensing, breath and energy awareness, experience of joy and well-being, and more.

**This post is dedicated by my amazing friend Michael Boucher, who became a double amputee following an IED attack in Afghanistan, on June 12, 2011. Michael has been an inspiration to me way before he became a Marine and took on the journey to make a difference in the world. Following his injuries, he has persevered in the most courageous ways by pushing himself to the edge and conquering what may have seemed impossible, such as skydiving, hand-cycling marathons, mono-skiing at the X-Games, etc. Michael has turned every obstacle into a victory and I am so proud of all of his hard work, as it is a lesson for the rest of us to keep pushing and not taking no for an answer.

Please bring awareness and support an organization Team X-T.R.E.M.E. who honor, empower, and motivate wounded warriors. Michael is one of their Warrior Athletes.

Michael, I am so grateful and honored for your presence and the lessons you are teaching me and many more through your courage, honor, and love. You are a blessing! Love, Tijana